7 Great Back Exercises to Build Strength and Reduce Pain

Do you suffer from lower back pain? If so, you are not alone. Nearly 31 million Americans experience back pain at some point in their lives.

If you don’t suffer from back pain, maybe you want to build up your back strength to avoid having back issues in the future. If you are working to tone your core, you should also work on your lower back.

Either way, there are some back exercises you can do to help you build up your strength. Check out these seven exercises for back muscles you should try.

1. Partial Crunches

One of the most popular core exercises is the crunch. Have you tried a partial crunch? This exercise works your stomach muscles and lower back. 

Lie on your back and keep your feet flat on the floor. Make sure your knees are bent. With your hands on the back of your head (or arms on your chest), raise your shoulders from the floor. 

Keep those stomach muscles tight. Be sure you breathe out as you lift and do not lead with your elbows. This can put strain on your neck.

Hold for about a second. Do not go all the way up to your knees because this is not a full crunch and could hurt your back if you already have issues. 

Lower yourself to the floor slowly and keep control. Repeat this about 8-12 times with proper form. Build up to more repetitions if you can.

Your feet, tailbone, and lower back should be pressed against the ground through the entire exercise.

2. Bridge

This is a great way to engage your core and feel the muscles working. It also can help your stability. 

Lie on your back with your knees bent and feet on the floor. Press your low back into the ground.

Squeeze your abs and glutes and lift your hips up a few inches. You should make a straight line from your shoulders to your knees. Your feet remain on the floor, and you can put your hands at your sides or on the front of your quads. 

You can hold this position for a few minutes and alternate continuous lifting. There should not be any other movement other than your hips as you push up, which will cause tension in your core.

3. Wall Sits

You should try taking a break from regular sitting and take yourself to a wall. As you put your back to the wall, stand with your back about 10 to 12 inches away. Carefully lean back until your spine is flat. 

Slide down the wall slowly until your knees are bent. Make sure to keep pressing your lower back into the wall. Hold this position for 10 seconds and then slide back up. 

Repeat this exercise 8-12 times. If you are feeling strong, you can try holding even longer. It will tone your quads and glutes in addition to strengthening your core.

4. Press Ups Extensions

Another great lower back pain exercise is the press-up back extension. To do this exercise, lie on your stomach and put your hands directly below your shoulders.

Push up on your hands and you will feel your shoulders lift up from the floor.  Put your elbows on the floor beneath your shoulders if that feels comfortable to you. Hold this position for several seconds.

This is a great way to engage your spine. Check out this article to learn more about your spine and ways to treat spinal issues.

5. Dumbell Row

Using a bench or even on the floor, stabilize yourself to engage your back muscles. Use a weight that is comfortable for you. Your left knee and shin should rest on the bench along with your left hand for support.

Keep your right leg straight with your right foot on the ground. Pick up a dumbbell in your right hand. Engage that torso and keep it straight.

Pull the dumbbell up toward the sky by pulling your elbow. Be sure to keep your arm close to your body and squeeze your upper part of your back as you pull up. 

Slowly lower down to your starting position. Do this at least 12 times, performing 3 sets on each side.

6. Bird Dog

This exercise can be done in a variety of ways. It’s a great way to stabilize your lower back. 

To start, get on your hands and knees. Pull in and tighten your abs. 

With one leg, lift and extend it behind you. Make sure you keep your leg at the hip level. Hold that position for at least five seconds.

Switch the other leg. Repeat 8-12 times per leg.

If you want more of a challenge, extend the opposite arm at the same time. Keep that arm in front of you and don’t let your arms or legs get any higher than is comfortable for your lower back.

7. Planks

These exercises are a little more advanced if you are trying to take your workout to the next level. Even those this exercise is commonly referred to as a core strengthener, it works out the entire body. 

You will use your deep back muscles to help you hold this position. To start, get on your elbows and forearms on the ground. Extend your legs behind you.

You will support your weight on your arms. Your body should be in a straight line. Be sure you tighten your core. Your hips and legs should not sag.

You can do your planks on your forearms or raise up and straighten your arms. Your butt should never sag, so keep it in a straight line with your entire body.

Try out These Back Exercises Today

Use these back exercises to help strengthen your back. Be sure to stop doing an exercise if it hurts too much. You don’t want to put additional strain on your back — this is why your form is so important!

Keep checking out our site for more articles to improve your health and fitness.

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